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The 1% Better Runner | DLake & FriendsHelping self-coached runners improve 1% daily with habits that fuel success in life Author: Daren DLake
This is a podcast about how runners can live better lives through consistent self-improvement.Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt.Im Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher.Since 1996, Ive been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day.A few times a week, Ill drop how Im tweaking my training, sticking to habits when lifes messy, and cool stuff from coaches and health pros. Its a no-BS cheat sheet for building better habitsnot just for running, but for work, relationships, and personal growth too.Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week.Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here.PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com Hosted on Acast. See acast.com/privacy for more information. Language: en Genres: Fitness, Health & Fitness, Running, Sports Contact email: Get it Feed URL: Get it iTunes ID: Get it Trailer: |
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What Actually Happens When You Start Running Again (It’s Not Pretty)
Wednesday, 14 January, 2026
What if the real reason you keep getting hurt isn’t laziness or bad form, but one single run where you went just a little too far?Most people don’t quit running because they’re lazy. They quit because they get hurt doing too much too soon. In this episode, I break down why that happens, why feeling good can actually be the most dangerous moment in training, and how small, boring choices are what keep runners healthy long term. I walk through a smarter way to start running again, how to build fitness without stressing joints and tendons, and how to think about running as something that fits into life instead of fighting it. If you want to stop starting over, stay injury free, and make running something you can do for years, this episode lays the foundation.Key TakeawaysThe run that causes injury is rarely the first one. It’s usually the run where you feel good, push too far, and don’t realize the damage until days later.Walking before running isn’t a setback. It’s the safest way to rebuild tendons, joints, and habits so you can stay consistent without breaking down.Consistency beats intensity every time. Running a few days a week for months is far more powerful than pushing hard for a few weeks and quitting.Timestamps[00:19] What You'll Learn[01:06] Why Walking Comes First[02:47] The 3-Day Plan[03:28] Week 1[04:20] Week 2[04:33] Week 3[04:46] Week 4[05:06] Week 5[05:38] Use This to Start Running[06:29] Why Running Is Different[08:01] Build the Body | The Three Must Do Exercises for Runners[09:35] The Mindset Reset[11:26] Use This to Do Long Runs the Right WayLinks & Learnings📈 Get your free run farther and faster training plan here https://dlakecreates.com/basefree🎧 Listen, read and learn more here https://dlakecreates.com/startrunningHow to Run a sub 30 min 5k - https://dlakecreates.com/5ksub30You’re Wasting Money on the Wrong Running Gear ****https://dlakecreates.com/gearThe #1 Mistake New Runners Make With Knee Pain https://dlakecreates.com/runnerskneeInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.
